|
2003/05/13, 07:20 AM
Hi guys, Everytime I work out my chest and triceps(once a week) I begin with the chest. I try to train until failure, within 8-10 reps. But I have the feeling that I am training my triceps rather than my chest. I don't feel any soreness in my chest, only a little pumped up... So am a waisting time here on the chest??? Could it be that my triceps are lagging my chest so I couldn't get a full chest work-out?
|
|
|
|
2003/05/13, 09:18 AM
My new partner is having the same issues. He says his arms are always sore , but not the body part we are targeting that day , where mine is ( maybe not sore but I definitely feel the pump ). He just started lifting with me 3 weeks ago, I have been lifting seriously for little more then 3 months. I watch his form and it seems good...I told him I wasnt sure ...maybe it is due to his bis/tris being very weak? relative to his other major muscle groups?
|
|
2003/05/13, 09:53 AM
I would say this could very well be the case. Try training your tri's on a different day than chest. You may even want to give chest its own day. It is a major muscle, and deserves alot of attention. I do this. Hit your chest from all angles. Change up your chest routine. If you always start with flat benches for instance, start with inclines, and mix things up. And don't forget form. Have your chest tight and tensed when doing your reps. You may even have to drop back on weight to get this, but without proper form, weight means nothing. Then maybe train tri's and bi's together. Really work hard on the tri's. Do heavy compound type exercises to strengthen them, like french curls, heavy dips, close grip benches and heavy overhead cable. 3 sets of each should be plenty. You may even want to do a superset to shock them with for instance overhead cable and close grips. Triceps will greatly add to your bench strength also.
--------------
As far as genetics go, the skies the limit. You are limited only by your mental perception of it.
Ron
|
|
2003/05/13, 10:03 AM
I know that when i do chest I do not do tris....they just do not get a good enough workout. I do chest and bis, shoulders and legs, the back and bis. I find that set up lets me focus on the bigger bodypart and then i am able to "fry" the littler one.
--------------
deadlifts rule!!!!!!!!!!!!!
|
|
2003/05/13, 01:37 PM
Had the same problem a few years back - great triceps but piss poor chest. All the focus was going into lifting the weight from A to B by whatever means and unfortunately not giving the chest the right isolation.
If your chest is one of your weaker bodyparts then give it a training day all to itself....i suggest working with dumbells to isolate the chest even more and hit it from all angles...high reps/low reps..whatever hits it good.
Above all, focus on the movement and form...concentrate on the contraction of the chest muscle through the range of motion and dont leave the chest muscle until its been hit hard.
Experiment and work hard......you wil get there in the end
good luck...........
|
|
2003/05/16, 07:17 PM
Or how about more flye-type exercizes for the chest, like flyes in all their beautiful forms--lying cable flyes, pec dec, dumbell flyes . . . that way the arms are doing less of the work, forcing the pecs into action. Try them supersetted and pyramided. 10 sets of pec dec supersetted with cable flyes, taken to failure, pyramided, should blast 'em into soreness.
--------------
. . . to crush your enemies, to see them driven before you, and to hear the lamentations of their women . . .
Intensity is all.
|
